Ways To Avoid Stress-eating, Overeating, And Compulsive Eating
Everyone who has weight issues has already thought of dieting. But why is it so hard? Every time you tell yourself, “I’m going to work out on Monday” or “I’m not going to eat carbs from now on,” but you end up having the same story every week. It’s the same old you looking in the mirror and having hopeful thoughts of wearing the same dress that Victoria Secret model is wearing.
If you have been a subscriber of this blog of mine for quite some time, it is not a top secret that I did not always have a healthy mind. Having other kids pick on you due to the extra weight is never stress-free. It caused me to develop social anxiety, among other things, at a young age. I isolated myself; I barely had any friends until college. As I came across folks of different shapes and sizes, though, I began to understand that having more pounds did not – and still does not – make me less likable than everyone else.
The thing is, I can say that I am in the right place at the moment. I have been dieting and exercising without going to the extremes. Genuine people surround me too, and they make up my sturdy support system. While anxiety-inducing thoughts can take a jab at my newfound confidence occasionally, I know how to power through them now.
In case you can use a little push away from your bodily worries, let me show you a few reasons to overcome anxiety.
We think a large part of what happens when you “lose control” or change your mind about your diet in the face of a tempting treat is that survival mechanisms in the reptilian brain have been mistakenly activated and misdirected towards the treat. — Glenn Livingston Ph.D.
It Makes You Eat More
Go down the memory lane and try to remember the things you do as you worry about your body type. For one, you might stay stuck in your head for hours, too scared to get out of your daydream and face reality. In other cases, you might keep on looking at your reflection, trying to suck in your love handles until you become breathless.
Nevertheless, it is also common for worrywarts like you to binge on food during these stressful moments. You shovel spoonful after spoonful in your mouth without even tasting the dish. Once you realize what you are doing, however, you might feel concerned about how much the activity affected your weight.
Considering you genuinely want to cut down your size, you should curb your anxiety then.
People who are obese or suffering from eating disorders have a tendency to dissociate from their bodies — to choose not to feel what they are feeling when they are angry, anxious, or sad. — Kelly McGonigal Ph.D.
You see, in a regular setting, the pancreas produces a healthy dose of insulin whenever you consume foods with glucose in it. This chemical can keep your blood sugar levels at a reasonable rate, thus shielding you from diabetes. It may help the digested sugar enter your cells too so that you may use it as a source of energy.
Now, what can throw this process out of the loop is not being able to deal with anxious thoughts properly. After all, the more you remain in your worried state, the more your brain will generate cortisol, the stress hormone. It can act like an oddball in your system by blocking your insulin supply and keeping your glucose level at an all-time high. Hence, you may not notice soon enough that you are putting on instead of losing weight.
Your Happiness Does Not Depend On What The Weighing Scale Says
Finally, you should stop feeling anxious about your body type because your sense of contentment does not rely on your weight. There are many sexy folks out there who seem like they have it all. In reality, however, they lead unhappy lives and form bad relationships. The only thing they have, in that case, is their gorgeous figure.
Even so, I am not saying that you should abandon your weight-loss program. You can continue doing it, primarily when your goal is to manage your health or build up your confidence. It does not guarantee your happiness, though – you’ll need to do good and be kind to others to experience that still.
What’s holding you back now, my dear reader? Start tackling your anxiety and find serenity within yourself. Another tip here – go to BetterHelp. It is a website that provides mental health counseling for those who need it, such as you, the worrywart. Try it for yourself.
Along with the importance of social distancing and frequent hand washing, you also need to keep your overall immune system healthy. One of the excellent ways to do that while you are at home is through exercise. But what exercises in particular? Well, since you don’t have access to gym equipment, bodyweight exercises are advisable. These are workouts that suit your home quarantine fitness needs in the comfort of your home.
Push-up is proven to be one of the best bodyweight exercises that show results after a couple of weeks. It can be done in an upright position where the arms and upper chest carry all the body’s weight. The process is just simply trying to push something away from the floor. But positions are not limited to that. You can start doing push-up off of a wall; then, you can gradually work your way through the floor if ever you feel uncomfortable lifting your whole body in an upright position.
A squat is an exercise that is designed to strengthen the hips, legs, and thighs. It supports muscle and joint development. It is simple and easy and does not entirely require a lot of pressure since the lower part of the body is naturally carrying all the weight. It is merely comparable to sitting in an invisible chair and standing up but in a repetitive process. You can choose to speed it up or slow it down, depending on your preference. If you want to loosen up like an aerobic exercise, you can work on squats rapidly. And if you are going to target a particular muscle, you can work on it slowly and more in control.
Tricep dips do more favor in strengthening your upper body part. But to work on it, you need to use a bench or table. You need something sturdy enough to hold your weight while you are in a position where your arms are behind you, preventing your butt from touching the floor. Tricep dips are physically designed to build muscles on shoulders, back, and arms. But again, the position is not limited to that. You can do tricep dips in an upright spot like a push-up, but in a reversed position where you are facing the ceiling.
Wall sit is the most underrated bodyweight exercise because it pretty much looks easy. It only requires a stationary position against the wall where it seems like sitting in an invisible chair. But wall sit is a very challenging one, and sometimes, it can be a fitness killer. It is an exercise that determines your bodyweight strength by just trying to get a hold of your ability to stay in the position for an extended period. It tests how long you can go for in trying to keep your knee at a 90-degree angle while your back is positioned against the wall.
Most fitness enthusiasts love doing planks. It is a bodyweight exercise that targets the arm, leg, and abdomen muscles. It also strengthens the core. There is nothing much to do in planks. You have to stay in a particular spot for as long as you can, provided that your body is placed in a horizontal position. Planks are enjoyable because you can do this in a couple of ways. There is the upright position where your body stays horizontal to the floor while your arms serve as a stand. But you can also do with your elbows. You can also try side planks where you use your elbow as a stand while trying to balance.
There are a lot of things you can get from the 2019 weight loss conference. There’s the importance of physical health and how it affects the overall function of the brain and body. Though there are tons of handed out benefits of exercise, many people are still considering it one of the most difficult tasks to accomplish.
If you are like most of the people, perhaps you are not very physically active as well. That means you are one of the 75 % of individuals who fail to meet recommended daily physical activity guidelines. And that becomes a problem. Because when you are not physically active, you get to experience a lot of abnormalities. These include sleeping a lot, having worse anxieties, weaker muscles, deteriorating memory, and even shorter life span. There is also a higher risk of acquiring certain illnesses such as cancer, diabetes, stroke, Alzheimer’s, obesity, clinical depression, and so much more health complications.
The Love For Convenience
Since all of us in the world live with convenience, the natural preference for taking things a little too easy has taken over. That is the reason why we don’t exert too much physical effort anymore because all the things we need are now technologically supported. Sure, some people still managed to work on some physical exercises. But that does not guarantee to encourage all to join them.
If the goal is to make everyone love physical activities, it would be impossible to redesign the entire community. Changing the current norms will take a lot of time, effort, and patience. People love the convenience of not exerting physical effort and relying too much on technology. Therefore, trying to convince everyone to work out is like forcing them against their will. Thus, if they want to get physically active, all they can do is intentionally do it, which is by far the last thing people do not want to consider.
Obviously, there’s a lot of stress right now with what’s going on with the world’s health crisis. Tons of anxiety somehow affects individuals’ ways of living. However, despite the unfortunate situation, people should not forget the importance of their overall health. With that, they should consider the incredible benefits of exercise as it allows people to strengthen and boost the body’s immune system to fight certain diseases.
Exercise Is A Medicine
There is no doubt that exercise is one of the best medicines for all sorts of physical, mental, and emotional problems. It helps in maintaining individuals’ sanity, especially in this challenging situation of the Coronavirus outbreak. Exercise supports an excellent healthy lifestyle that caters to people’s needs. That is regardless of their age, gender, and physical capabilities. Also, for some people with medical conditions, exercise is capable of assuring them of an additional health increase. It helps in keeping people’s fitness level up as it avoids muscles in becoming sedentary.
For exercising, especially at home, there is no need to buy a lot of equipment to work on a fitness routine. There are a lot of things in the house that individuals can use to improvise a workout plan. People can use a chair, staircase, or a wall. Some can also use some light bands, a bouncy ball, a light metal barrel, and so on. They can also use bottled water for dumbbell replacements. Honestly, there are no restrictions as to what equipment suits an exercise routine as long as it adds resistance to the physical activity, then that is fine.
There are a lot of ways people can exercise. But first, they must consider creating the right environment at home. Of course, there is no need to take so much space in the house. As long as individuals are comfortable while working on their physical activities, that is okay. They should focus more on creating a series of exercises that they can do for a specific period. 10 to 15 minutes is enough to go on energized in a day. But if people want to go more than that and consider a full 30-minute to 45-minute workout, it is acceptable. But note, it is essential to always consult a health professional before doing any extreme physical exercise to avoid future complications.
Exercises To Do At Home
What people nowadays need is reliable mental and emotional health as well. And physical movement becomes advantageous in achieving these requirements. Exercise allows the mind and body to stay in shape. With that, here are some of the best home exercises people can try in the comfort of their homes.
Stretching – A lot of health and fitness experts often emphasize the importance of stretching. It allows the body to warm up and become ready for the physical task. It helps to avoid muscle strain and improves the body’s flexibility. People can start with a side-to-side bending, followed by a couple of jumping jacks for at least 3 minutes.
Whole-Body Movement – For light to medium physical work out, individuals can work on some jogging in place. It will help stimulate the upper body while keeping the lower part pumping. If individuals want to stay physically active but do not like doing repetitive workouts, they can do some chores. Cleaning every corner of the house can stimulate a whole-body movement, and it does not require a lot of repetitions. Plus, it creates a productive result that also enhances mood and relieves stress.
It is essential to remember that fighting this pandemic situation will require a lot of effort. Thus, it is vital to keep the physical, mental, and emotional health intact.
The 2018 weight issues conference made it clear that there are a lot of complications when you are overweight. Well, the details at the conference are no secret and all of us already know and understand that. But even though that is the case, a lot of us are still having a hard time changing our lifestyles. With that, let me enumerate the apparent reasons why we need to stay healthy and lose some of that unwanted weight.
The Lower Body Might Give Up – As much as we want to do the things we love and allow our whole body to move, our bones and joints might not cooperate. When we are overweight, our lower extremities weaken, making it uncomfortable even to walk. Sometimes, it can hurt so much that we can no longer carry our bodies. Therefore, the overweight conditions limit us from doing even the available slightest task.
It Is Not Just Snoring – It is common for most overweight individuals to snore when they sleep. But to cut the chase, it can be a sign of the severe condition. Obese people are prone to sleep apnea, and that is something more than just a little snoring. Sleep apnea is a condition where the upper airways of the respiratory system collapse due to building up of fats. It puts a lot of weight in the lungs by reducing the space. Therefore, it cuts off the oxygen tunnel and leaving you unable to breathe.
Better Immune System – We all know that balance is the essential factor that keeps our mind and body healthy. Since an overweight body has excessive fats, we might want to get rid of some of it. Too much fat can cause diseases and infections. So instead of adding a pile of fats in the body, it would be better to lower it down for sufficient energy usage.
Workout time doesn’t have to mean spending time apart. There are many ways to burn calories and get fit with your partner that can benefit you both. It just takes a little creativity and willingness to try new things.
You may have heard from multiple people that working out or hitting the gym gets them going. In fact, exercising has been proven to boost happiness, improve sleep, and increase self-confidence. It is far more than just losing weight and finally getting that “hot bod.” Which is why plenty of individuals sign up for marathons, fitness clubs, or even trying out new recreational activities like mountain climbing.
Being a mother and a wife is never easy. You have to take care of the kids, tend the household, and of course, find the time to be beautiful for your husband. Not only that, but you also need to work and earn money. How’s that for life, yeah?
Becoming a bit overweight makes a woman feel insecure. You may see lots of couples as you walk down the streets where women have more fats than the men they are with. Gaining weight has been a challenge for most women and can sometimes cause problems in their relationship.